Looking to Enhance Your Workout? Consider These Pre-Workout and Post-Workout Fueling Tips

By: CrossFit Fortify

Going to the gym is a big commitment whether your goal is to burn fat, grow muscle, or simply feel good. And with such a big commitment you definitely want to get the most out of your efforts. Good food is definitely the fuel you need for helping you reach your goals. Proper fuel is going to help get you through a tough workout and it's going to help your muscles recover and adapt to new workouts.

With a little planning, you can fuel your body the way you need before, during, and after your workouts using items probably already in your kitchen.

Pre-Workout Fuel

The purpose of pre-workout fuel is to give your body what it needs for maximum effort and muscle growth. You should look for pre-workout meals that have some protein and medium to fast-digesting carbs. The amino acids in the protein are the building blocks of muscles and the carbs will give you a combination of a quick burst of energy to get you started and then lasting energy after your workout.

Consider pre-workout meals like low-fat milk and oatmeal, egg whites and whole grain toast, or tuna and brown rice.

Mid-Workout Fuel

The only nutrition you need during your workout is water. It is very important for you to stay hydrated. A well-planned pre-workout meal will ensure your body has the fuel it needs to get through the workout.

Post-Workout Fuel

You have two options for your post-workout fuel. You can start with a re-fuel immediately after your workout. A re-fuel is needed soon after the workout to help refill the depleted resources are replaced. It can be hard to get fuel down immediately after your workout, but there are options. Consider something as simple and delicious as chocolate milk or a smoothie. You can also consider protein bars, hard-boiled eggs, yogurt, or toast and nut butter.

You should also consider a post-workout meal within a couple of hours of finishing your workout. Look to achieve balance in this meal. Include healthy carbs, a lean protein, and some healthy fats. You may very well be very hungry within this post-workout window so it is important to not binge on whatever kind of food you want. Choose nutrition that will further the benefits of your hard work during your workout. Some good examples of post-workout meals are pork loin and red potatoes, chicken breast and sweet potatoes, or a smoothie with yogurt and fruit.

You are already putting in the work at the gym. Go ahead and maximize your benefits by utilizing good pre-workout and post-workout fueling.

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